Are you getting enough Iron? A guide for how to spot iron deficiency

42% of Irish women are not getting enough iron

Iron is an essential mineral needed to produce healthy red blood cells, which carry oxygen around the body and provide us with energy. 

For women, especially those of childbearing age, it’s crucial to maintain good iron levels due to menstrual blood loss and insufficient intake of iron-rich foods.

Why women are at risk for iron deficiency?

Menstruation is one of the main reasons women are at a higher risk for low iron levels. 

Each month, blood loss can deplete the body’s iron stores, which need to be replenished through diet. 

If your iron intake doesn’t match your body’s needs, you could develop iron deficiency. 

Pregnancy is another time when women’s iron needs are significantly higher, as both the mother and developing baby require increased oxygen and nutrients. 

Pregnant women are often advised to monitor their iron levels closely and consider supplements if needed.

What happens if you don't get enough iron?

Not getting enough iron in your diet can lead to a range of symptoms, many of which can be mistaken for everyday stress or fatigue. 

Some of the most common symptoms of low iron include:

• Tiredness and lack of energy: Feeling unusually tired can be one of the first signs of low iron.
• Irritability and headaches: Low iron levels can affect your mood and trigger headaches.
• Weakened immune system: If your body doesn't have enough iron, it may struggle to fight off infections.
• Shortness of breath and palpitations: You might notice you feel breathless during simple tasks or that your heart races during mild activity.
• Pale skin: A noticeable paleness, especially in your face, could be a sign that your iron levels are low.
• Aching muscles or joints: Unexplained muscle or joint aches can also be a symptom of iron deficiency.

If left unchecked, poor iron intake can lead to iron deficiency anaemia, which occurs when the body’s iron stores are completely depleted. 

This condition can only be diagnosed through a blood test, and if you suspect you might be iron deficient, it’s important to see a doctor for a diagnosis and potential iron supplementation.

How to know if you're low on iron

If you're experiencing symptoms like constant tiredness, dizziness, or breathlessness, it may be worth discussing your iron levels with your doctor. 

A blood test can check your iron stores and help determine if you need supplements.

Being aware of the signs and making dietary changes early on can help you avoid the more severe stages of iron deficiency. 

Focus on including iron-rich foods in your meals, and if you’re pregnant or have other health concerns, speak to a healthcare professional about ways to boost your iron intake safely.

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